8-2-17

CrossFit ThunderDome – Location – CrossFit

Warm-up

Warm Up (No Measure)

2 Sets

2 Shuttle Runs

60′ Butt Kicks

2/2 Sampson Stretch

4/4 Shin Box Extensions

6/6 Deadbug w/3 Sec Squeeze

~~into~~

5 Sets / *increase weight each set

2 Deadlifts

2 Hang Cleans

2 Front Squats

Metcon

Metcon (Time)

6 Rounds

7 Hang Snatch 95,65(AB-90,70)

8 Overhead Lunge

8 Pull Ups (C2B+1MU)

Weightlifting

Bench Press (Warm up sets and then 5×5 all at the same weight )